Ultra Cycling Sleep Strategy: How I Approach Sleep During Multi-Day Gravel Races

Article

When people think about ultra-distance cycling, they usually focus on training, nutrition, or bike setup. Those are all important, but after racing events like Badlands, The Goats, and Gravel Birds, I’ve realised that one of the biggest performance factors is having a solid ultra cycling sleep strategy.

Sleep isn’t just about recovery—it’s about staying safe, making good decisions, and keeping your body moving efficiently over several days. Every ultra has taught me something different, and while there’s no perfect formula, there are a few principles I now follow every time I line up at the start.

There Is No Perfect Ultra Cycling Sleep Strategy

One of the biggest mistakes new ultra racers make is copying someone else’s sleep plan. The winner might sleep for just an hour, while another rider has four or five hours and still finishes with a great result.

Your ultra cycling sleep strategy should depend on your experience, goals, weather conditions, terrain, and how your body responds to sleep deprivation.

Personally, I don’t start a race with a strict schedule. Instead, I stay flexible and adapt to how I’m feeling throughout the event.

What Badlands Taught Me

Badlands was one of the toughest and most rewarding races I’ve ever ridden.

The relentless heat, long gravel climbs, and remote sections constantly drained both physical and mental energy. I quickly realised that pushing through extreme fatigue often cost me more time than taking a short rest.

When your brain is exhausted, navigation mistakes become more frequent, eating becomes an afterthought, and every climb feels twice as hard.

That’s when a smart ultra cycling sleep strategy becomes a performance advantage rather than a time loss.

The Goats: Sleep Before the Mountains Break You

The Goats is a race where elevation dominates everything.

With thousands of metres of climbing each day, your legs rarely get a break. Poor sleep quickly turns into slower climbing, lower motivation, and more frequent stops.

I learned that even a 90-minute sleep before a major mountain section could completely change the following day. Sometimes riding slightly less but recovering properly results in a much faster overall race.

Gravel Birds Reinforced the Same Lesson

Although Gravel Birds is different in character, the lesson stayed the same.

Sleep isn’t something to delay until you’re completely exhausted. By then, you’re already making slower decisions and wasting energy.

A flexible ultra cycling sleep strategy helps you stay ahead of fatigue instead of constantly reacting to it.

Choosing the Right Sleeping Spot

Finding a good place to sleep is almost as important as deciding when to sleep.

Over the years, I’ve found myself looking for the same types of locations because they offer comfort, shelter, and peace without wasting too much time.

Playgrounds

One of my favourite sleeping spots is a playground.

It might sound unusual, but the soft rubber flooring underneath the climbing frames is surprisingly comfortable compared to gravel or concrete. It’s flat, usually clean, and much kinder to your body after hundreds of kilometres on the bike.

If I can find a quiet playground in the middle of the night, I’ll often roll out my bivvy there for a short sleep.

Municipality Buildings

Another great option is a municipality or town hall building with a covered entrance.

The roof provides protection from dew, wind, and unexpected rain, while the paved ground is usually clean and sheltered. These buildings are often quiet during the night and can be excellent places for a quick bivvy stop without needing to search for accommodation.

Bus Stops and Shelters

Bus shelters can also work well, especially if rain is expected. They won’t provide much comfort, but they offer enough protection to grab a power nap while staying dry.

Parks and Quiet Green Areas

If none of the above are available, I’ll look for a quiet park with flat grass. It’s not always ideal, but it’s usually softer than sleeping beside the road.

My Personal Sleep Rules

After several ultras, I’ve developed a few simple rules that guide my ultra cycling sleep strategy:

Don’t wait until you’re falling asleep on the bike.
Look for shelter before you’re desperate.
Choose a safe location away from traffic.
Prioritise dry, quiet places over perfect comfort.
A quality 90-minute sleep is often better than several rushed 15-minute naps.
Set an alarm and get moving as soon as you wake up.

Remember: Conditions Change Everything

Weather can completely change your plan.

During hot races like Badlands, I often prefer riding during the cooler night hours and sleeping after sunrise when temperatures become difficult to manage.

In colder races, I might sleep earlier while I’m still warm instead of pushing into freezing overnight temperatures.

That’s why I think every ultra cycling sleep strategy should remain flexible. Adaptability is one of the most valuable skills in ultra-distance cycling.

Final Thoughts

Every ultra teaches you something new.

Badlands showed me how quickly sleep deprivation affects decision-making. The Goats taught me how important recovery becomes when climbing all day. Gravel Birds reinforced that a good plan is always better than simply trying to stay awake for as long as possible.

Your ultra cycling sleep strategy doesn’t need to be complicated. It just needs to work for you.

Find safe sleeping spots, listen to your body, stay flexible, and don’t be afraid to stop when your mind tells you it’s time. In the long run, smart sleep is often one of the fastest ways to reach the finish line.